Work Hard, Get Big
Push/Pull/Legs for people who love the gym, and want to be there 6 to 7 days a week.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 12 reps | @9.5 |
| 1 | 10 reps | @9.5 | ||
| 1 | 8 reps | @9.5 | ||
| 2 | Chest Fly (Cable) | 1 | 14 reps | @9 |
| 1 | 12 reps | @9 | ||
| 1 | 10 reps | @9 | ||
| 3 | Dip (Weighted) | 1 | 12 reps | @9.5 |
| 1 | 10 reps | @9.5 | ||
| 4 | Lateral Raise (Cable) | 1 | 12 reps | @9.5 |
| 1 | 10 reps | @9.5 | ||
| 1 | 8 reps | @9.5 | ||
| 5 | Upright Row (Dumbbell) | 1 | 14 reps | @9.5 |
| 1 | 12 reps | @9.5 | ||
| 6 | Katana Extension | 3 | 12 reps | @9.5 |
| 7 | Single Arm Pushdown | 2 | 12 reps | @9.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lat Pulldown | 1 | 12 reps | @10 |
| 2 | 12 reps | @9 | ||
| 2 | Standing Pullover (Cable) | 2 | 12 reps | @9.5 |
| 3 | Face Pull | 1 | 12 reps | @10 |
| 1 | 10 reps | @9.5 | ||
| 4 | Seated Row (Cable) | 1 | 12 reps | @10 |
| 2 | 10 reps | @9 | ||
| 5 | Preacher Curl (EZ Bar) | 1 | 12 reps | @10 |
| 1 | 11 reps | @9 | ||
| 1 | 10 reps | @9 | ||
| 6 | Bayesian Curl | 1 | 12 reps | @10 |
| 1 | 10 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Hack Squat | 1 | 12 reps | @10 |
| 2 | 10 reps | @8.5 | ||
| 2 | Romanian Deadlift (Barbell) | 1 | 12 reps | @10 |
| 2 | 10 reps | @8.5 | ||
| 3 | Leg Press | 1 | 12 reps | @10 |
| 2 | 10 reps | @8.5 | ||
| 4 | Hip Extension | 1 | 12 reps | @10 |
| 2 | 12 reps | @8.5 | ||
| 5 | Leg Extension | 1 | 12 reps | @10 |
| 2 | 10 reps | @8.5 | ||
| 6 | Leg Curl | 1 | 12 reps | @10 |
| 2 | 10 reps | @8.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Calf Raise (Leg Press) | 3 | 14 reps | @10 |
| 2 | Seated Calf Raise | 3 | 14 reps | @10 |
| 3 | Standing Calf Raise | 2 | 12 reps | @10 |
| 4 | Abs Crunch (Machine) | 1 | 14 reps | @10 |
| 2 | 14 reps | @9.5 | ||
| 5 | Leg Raise (Captain's Chair) | 3 | 18 reps | @10 |
| 6 | V-Up | 3 | 14 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 12 reps | @9.5 |
| 1 | 10 reps | @9.5 | ||
| 1 | 8 reps | @9.5 | ||
| 2 | Chest Fly (Cable) | 1 | 14 reps | @9 |
| 1 | 12 reps | @9 | ||
| 1 | 10 reps | @9 | ||
| 3 | Dip (Weighted) | 1 | 12 reps | @9.5 |
| 1 | 10 reps | @9.5 | ||
| 4 | Lateral Raise (Cable) | 1 | 12 reps | @9.5 |
| 1 | 10 reps | @9.5 | ||
| 1 | 8 reps | @9.5 | ||
| 5 | Upright Row (Dumbbell) | 1 | 14 reps | @9.5 |
| 1 | 12 reps | @9.5 | ||
| 6 | Katana Extension | 3 | 12 reps | @9.5 |
| 7 | Single Arm Pushdown | 2 | 12 reps | @9.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lat Pulldown | 1 | 12 reps | @10 |
| 2 | 12 reps | @9 | ||
| 2 | Standing Pullover (Cable) | 2 | 12 reps | @9.5 |
| 3 | Face Pull | 1 | 12 reps | @10 |
| 1 | 10 reps | @9.5 | ||
| 4 | Seated Row (Cable) | 1 | 12 reps | @10 |
| 2 | 10 reps | @9 | ||
| 5 | Preacher Curl (EZ Bar) | 1 | 12 reps | @10 |
| 1 | 11 reps | @9 | ||
| 1 | 10 reps | @9 | ||
| 6 | Bayesian Curl | 1 | 12 reps | @10 |
| 1 | 10 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Hack Squat | 1 | 12 reps | @10 |
| 2 | 10 reps | @8.5 | ||
| 2 | Romanian Deadlift (Barbell) | 1 | 12 reps | @10 |
| 2 | 10 reps | @8.5 | ||
| 3 | Leg Press | 1 | 12 reps | @10 |
| 2 | 10 reps | @8.5 | ||
| 4 | Hip Extension | 1 | 12 reps | @10 |
| 2 | 12 reps | @8.5 | ||
| 5 | Leg Extension | 1 | 12 reps | @10 |
| 2 | 10 reps | @8.5 | ||
| 6 | Leg Curl | 1 | 12 reps | @10 |
| 2 | 10 reps | @8.5 |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Work Hard, Get Big is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Work Hard, Get Big is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Work Hard, Get Big is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
